To lose weight by walking, the key factors are the duration, intensity, frequency of walking, and dietary habits. Here are the main points:
- Duration and Frequency : Aim for at least 150 minutes of moderate aerobic activity per week (about 30 minutes a day, 5 days a week) to support weight loss. For more significant benefits, 300 minutes or more per week is recommended, which can be achieved by walking 45-60 minutes most days
- Distance and Steps : Walking about 5 kilometers (roughly 7,000 to 10,000 steps) daily is a good target for weight loss. Beginners may start with 2 to 3 kilometers daily and gradually increase distance and pace
- Pace and Intensity : Brisk walking (about 3.5 to 4 mph or 5.5 to 6.5 km/h) burns more calories than a leisurely pace. Interval walking, alternating between fast and slow paces, can further boost calorie burn
- Calories Burned : A 154-pound (70 kg) person walking briskly for 60 minutes can burn around 280 calories; increasing pace or duration increases calorie expenditure. Burning about 3,500 calories more than consumed results in roughly 0.5 kg (1 pound) of fat loss, so consistent walking combined with calorie control leads to weight loss
- Consistency and Diet : Regular walking combined with a healthy, calorie-controlled diet is more effective for weight loss than walking alone. Even small increases in daily steps or walking time can contribute to weight loss over time
- Sample Plan : Start with 10-15 minutes of walking daily and gradually increase to 30-60 minutes at a brisk pace, aiming for 4-5 days per week. Increasing step count by 2,000-2,500 steps per day toward a goal of 10,000 steps is recommended
In summary, to lose weight by walking, aim for about 30-60 minutes of brisk walking most days of the week, targeting 5 km or 7,000-10,000 steps daily, while maintaining a balanced diet to create a calorie deficit. This approach supports steady weight loss and helps maintain muscle mass during the process
